{"id":5892,"date":"2024-04-09T14:22:12","date_gmt":"2024-04-09T06:22:12","guid":{"rendered":"https:\/\/blog.secretlab.co\/stories\/?p=5892"},"modified":"2024-06-05T16:00:17","modified_gmt":"2024-06-05T08:00:17","slug":"how-to-improve-posture-for-better-sitting-health","status":"publish","type":"post","link":"https:\/\/blog.secretlab.co\/stories\/how-to-improve-posture-for-better-sitting-health\/","title":{"rendered":"9 ergonomic tips to improve all your different postures"},"content":{"rendered":"\n<p><strong><strong><strong>The perfect posture doesn\u2019t exist. But bad ones certainly do. We ask Dr. Lindsey Migliore \u2014 a member of our Ergonomics Advisory Board \u2014 for ergonomic tips on how to improve posture across all the different ways you sit.<\/strong><\/strong><\/strong><\/p>\n\n\n\n<p>The concept of a singular \u201cperfect\u201d posture is a thing of the past. We\u2019re doing more at our desks than ever before, changing postures as we switch between activities \u2014 whether you\u2019re hosting a video call, working on a spreadsheet, reading, or gaming.<\/p>\n\n\n\n<p>However, the specific postures you adopt vary between individuals. \u201cPeople naturally favor particular sitting postures according to our individual body patterns,\u201d said <strong>Dr. Lindsey Migliore<\/strong>, the founder of GamerDoc and an esports medicine and PM&amp;R physician. \u201cAlthough we are born with relative symmetry on one side of our body compared to the other, most adults have muscular imbalances from one side to another.\u201d&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.secretlab.co\/stories\/domidul\/uploads\/2024\/04\/blogpost-modern-ergo-what_s-your-sitting-posture_dr-lindsey.jpg\" alt=\"Dr. Lindsey Migliore is an esports medicine and PM&amp;R Physician, and the founder of GamerDoc\" class=\"wp-image-5893\" width=\"540\" height=\"144\"\/><\/figure>\n\n\n\n<p>Falls and other trauma, sleeping habits, exercise, and activities can cause muscles on one side to chronically tighten and others to loosen, making certain postures feel more comfortable for some people than others.<\/p>\n\n\n\n<p>At the same time, frequent posture changes help relieve stress on your body, preventing stress from peaking in a single area. A 2010 study investigating the relationship between variability of postural movement and comfort discovered that individuals who sit for long hours in the same posture \u2013 or have a bad posture \u2013 experience musculoskeletal discomfort and pain in the ischiocrural muscle region.\u00b9&nbsp;<\/p>\n\n\n\n<p>Dr. Migliore looked at<strong> four of the most common sitting postures <\/strong>and shared how you can make minor adjustments to instantly improve posture and ergonomic health.<\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><strong><strong><strong><strong>How to improve posture and sit better<\/strong><\/strong><\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/blog.secretlab.co\/stories\/domidul\/uploads\/2024\/04\/blogpost-modern-ergo-what_s-your-sitting-posture_01.jpg\" alt=\"Improve posture by sitting upright on the Secretlab TITAN Evo ergonomic chair, both feet on the floor\" class=\"wp-image-5895\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sitting upright<br> <\/h3>\n\n\n\n<p> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plant your feet flat on the ground<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Dangling feet increase pressure on the back of your legs and buttocks. Keep your feet flat on the ground whenever possible \u2014 the additional points of contact with the ground help you form a stable base to distribute your body weight more evenly.<\/p>\n\n\n\n<p>Can\u2019t reach the floor? <strong><a href=\"https:\/\/secretlab.co\/collections\/accessories?collection=footrests\" target=\"_blank\" rel=\"noreferrer noopener\">Secretlab footrests<\/a> <\/strong>provide additional ergonomic support to help you plant your feet.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Keep your knees level with your hips<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Adjust the seat height so that your knees are at hip level, or slightly lower. This helps to maintain a neutral pelvis position, reducing strain on your lower back.<\/p>\n\n\n\n<p>Leave a slight gap between the back of your knees and the edge of the seat to avoid restricting blood flow to your lower legs. The <strong><a href=\"https:\/\/secretlab.co\/pages\/titan-evo-2022-series\" target=\"_blank\" rel=\"noreferrer noopener\">Secretlab TITAN Evo<\/a> <\/strong>features a <strong>waterfall edge<\/strong> \u2014 a more rounded and acute angle at the seat edge that reduces pressure behind your knees.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Keep your lower back and shoulders well-supported<\/strong><\/li>\n<\/ul>\n\n\n\n<p>The TITAN Evo\u2019s<strong> L-ADAPT\u2122 Lumbar Support System <\/strong>moves in four directions \u2014 up and down, and in and out \u2014 so you can customize it to fit you. Tailor the height and depth of the lumbar support so that it supports the natural arch of your lower back.<\/p>\n\n\n\n<p>Keep your shoulders relaxed and avoid slouching forward. The side wings of regular gaming chairs feature a more aggressive curve of 55\u00b0, forcing your shoulders to slouch forward. TITAN Evo\u2019s side wings are designed with a gentler 30\u00b0 angle, following the natural horizontal curve of your shoulders and giving you more room to sit however you like.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/blog.secretlab.co\/stories\/domidul\/uploads\/2024\/04\/blogpost-modern-ergo-what_s-your-sitting-posture_04.jpg\" alt=\"Improve posture by sitting reclined on the Secretlab TITAN Evo ergonomic chair\" class=\"wp-image-5896\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sitting reclined<br> <\/h3>\n\n\n\n<p> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Keep your lower back aligned with the lumbar support<\/strong><\/li>\n<\/ul>\n\n\n\n<p>You should be well-supported whether you\u2019re sitting up or laying back. When sitting in a reclined position, adjust the <strong>L-ADAPT\u2122 Lumbar Support System <\/strong>to make sure that it still supports the curve of your spine.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Make sure your head and neck are properly supported<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Take a moment to make sure your neck is properly supported by your head pillow before sinking into your midday nap. Your head should be in a neutral position, not tilted too far forward or backward.<\/p>\n\n\n\n<p>The<strong> <a href=\"https:\/\/secretlab.co\/products\/magnetic-memory-foam-head-pillow\" target=\"_blank\" rel=\"noreferrer noopener\">Secretlab Magnetic Head Pillow<\/a><\/strong> securely attaches onto the TITAN Evo\u2019s headrest without straps, so you can easily move it up or down.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Don\u2019t recline too far backward<\/strong><\/li>\n<\/ul>\n\n\n\n<p>If your chair is reclined too far backward, you might be putting excessive strain on your back or neck. That\u2019s why our <strong><a href=\"https:\/\/secretlab.co\/pages\/titan-evo-2022-series\" target=\"_blank\" rel=\"noreferrer noopener\">Secretlab TITAN Evo<\/a><\/strong> only reclines up to 165\u00b0 \u2014 any further, and you risk straining your back.<\/p>\n\n\n\n<p>Your shoulders should also be relaxed instead of hunched forward while reclining.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-jetpack-tiled-gallery aligncenter is-style-rectangular\"><div class=\"tiled-gallery__gallery\"><div class=\"tiled-gallery__row\"><div class=\"tiled-gallery__col\" style=\"flex-basis:50.00000%\"><figure class=\"tiled-gallery__item\"><img decoding=\"async\" alt=\"Improve posture by sitting cross-legged on the Secretlab TITAN Evo ergonomic chair\" data-height=\"1080\" data-id=\"5897\" data-link=\"https:\/\/blog.secretlab.co\/stories\/?attachment_id=5897\" data-url=\"https:\/\/blog.secretlab.co\/stories\/domidul\/uploads\/2024\/04\/blogpost-modern-ergo-what_s-your-sitting-posture_03.jpg\" data-width=\"1080\" src=\"https:\/\/i1.wp.com\/blog.secretlab.co\/stories\/domidul\/uploads\/2024\/04\/blogpost-modern-ergo-what_s-your-sitting-posture_03.jpg?ssl=1\" data-amp-layout=\"responsive\"\/><\/figure><\/div><div class=\"tiled-gallery__col\" style=\"flex-basis:50.00000%\"><figure class=\"tiled-gallery__item\"><img decoding=\"async\" alt=\"Improve posture by crossing one knee over the other on the Secretlab TITAN Evo ergonomic chair\" data-height=\"1080\" data-id=\"5907\" data-link=\"https:\/\/blog.secretlab.co\/stories\/?attachment_id=5907\" data-url=\"https:\/\/blog.secretlab.co\/stories\/domidul\/uploads\/2024\/04\/blogpost-modern-ergo-what_s-your-sitting-posture_02-2.jpg\" data-width=\"1080\" src=\"https:\/\/i0.wp.com\/blog.secretlab.co\/stories\/domidul\/uploads\/2024\/04\/blogpost-modern-ergo-what_s-your-sitting-posture_02-2.jpg?ssl=1\" data-amp-layout=\"responsive\"\/><\/figure><\/div><\/div><\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sitting cross-legged, or with one knee crossed over the other<br> <\/h3>\n\n\n\n<p> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cross your legs the other way<\/strong><\/li>\n<\/ul>\n\n\n\n<p>While crossing your legs can be comfortable for short bouts, one of your legs is constantly putting pressure upon the other. You\u2019re also over-taxing the joints on one side of your body. To prevent soreness and discomfort around your hips and lower back, alternate the crossing of your legs periodically to shift your weight to the other side of your body.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stretch frequently<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Take regular breaks to uncross and stretch your legs. This can help improve circulation and prevent muscle fatigue.<\/p>\n\n\n\n<p>When you cross one knee over the other, one of your legs dangles above the ground. The lack of support means the muscles are constantly in a state of tension. Remember to flex your ankle to relax and protect your ligaments and joints.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Keep your body weight centered<\/strong><\/li>\n<\/ul>\n\n\n\n<p>With one knee crossed over the other, one leg ends up bearing the weight of the other. Make sure that your foot is firmly planted on the ground or a footrest, so you still have a stable base to support your body.<\/p>\n\n\n\n<p>Slouching or leaning excessively to one side forces your spine into an unnatural curve. Sit upright to keep your weight centered and evenly distributed. The gently sloping sides of the TITAN Evo\u2019s <strong>pebble seat base <\/strong>guide you toward the middle for a larger contact area and more uniform pressure distribution.<\/p>\n\n\n\n<p><a href=\"https:\/\/secretlab.co\/pages\/ergonomics\">Find out more<\/a> about how Secretlab chairs are designed to improve posture and encourage movement.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-small-font-size\">\u00b9S\u00f8ndergaard, K.H.E., Olesen, C.G., S\u00f8ndergaard, E.K., De Zee, M., Madeleine, P. (2010). The variability and complexity of sitting postural control are associated with discomfort. Journal of biomechanics. 43. 1997-2001. 10.1016\/j.jbiomech.2010.03.009.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The perfect posture doesn\u2019t exist. But bad ones certainly do. We ask Dr. Lindsey Migliore \u2014 a member of our Ergonomics Advisory Board \u2014 for&#8230;<\/p>\n","protected":false},"author":2,"featured_media":5919,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,19],"tags":[349,442,339,46,26,248,443],"class_list":{"0":"post-5892","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-guides","8":"category-health-wellness","9":"tag-category-guides","10":"tag-ergonomics","11":"tag-ergonomics-advisory-board","12":"tag-gaming-chairs","13":"tag-secretlab","14":"tag-secretlab-titan-evo","15":"tag-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to improve posture: 9 ergonomic tips for better sitting health<\/title>\n<meta name=\"description\" content=\"Learn Dr. Migliore&#039;s ergonomic tips to improve 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